Weight loss: is desi ghee better or olive oil?

When it comes to weight loss, it is often said that 80 percent of it comes from diet and 20 percent from exercise. While limited portions and strict diet plans are the backbone of your weight-loss routine, the oil you use to prepare your food is another important aspect to look at. Using the right oil can often help promote weight loss and help you reach your fitness goals faster. While both desi ghee and olive oil are great options for weight loss, it is often confusing which one to choose.

How does desi ghee work for weight loss?

Garima Goyal, dietitian, says many weight loss experts recommend consuming desi ghee, instead of any form of refined oil, if they want to lose weight. Here are the benefits of desi ghee for weight loss:

  • High saturation value: Since desi ghee is densely packed in fats and rich in calories, consuming it helps you feel full for longer and this generally helps lower calorie consumption and thus weight loss.
  • Improved digestion: It is rightly said that a healthy gut lives in a healthy body and if you want to lose weight, your gut must be healthy as this will improve nutrient absorption. Consumption of desi ghee improves the body’s digestion and helps in weight loss. Ghee contains a short-chain amino acid called butyrate, which is known for its intestinal friendliness and anti-inflammatory properties.
  • Healthy fats: Desi ghee has healthy components of fats like omega 3 fatty acids and CLA (conjugated linoleic acid). Both improve fat metabolism in the body and aid in fat loss.
  • Richness in fat-soluble vitamins: Besides providing healthy fats, desi ghee is also a carrier of fat-soluble vitamins such as vitamins A, D, E and K. Also read: Learn how to make ghee at home
Olive oil is a rich source of antioxidants such as vitamin E and phenolic compounds. Image courtesy: Adobe Stock

How does olive oil work for weight loss?

Olive oil is also one of the top preferred oils if you want to start your healthy eating journey.

  • Richness in monounsaturated fats (MUFA): Olive oil is a great source of MUFA, which provides a feeling of satiety and helps delay hunger pangs, thus aiding weight loss. MUFA in this oil has a reason to influence the levels of the hunger hormone in the body and suppress the appetite.
  • Anti-inflammatory effect: Olive oil is known to contain certain anti-inflammatory components that aid in weight loss. This is because chronic inflammation is linked to weight gain.
  • Heart healthy: This oil is known for its role in promoting heart health, as it is rich in monounsaturated fats, antioxidants and anti-inflammatory phytonutrients. These components have a hypocholesterolemic effect and also help reduce elevated blood pressure.
  • Prevention of chronic diseases: Olive oil is a rich source of antioxidants such as vitamin E and phenolic compounds that protect cells from oxidative damage and reduce the risk of cancer.

Ghee vs. Olive Oil: Which Has Faster Weight Loss Results?

There is no one-size-fits-all plan when it comes to weight loss. Goyal explains, “Mixing desi ghee and olive oil is a great idea when it comes to weight loss, but in moderation as both are calorie-dense and affect your overall calorie intake.”

Health Shots recommends: 5 Best Ghee Brands to Boost Taste and Health

Can desi ghee and olive oil be used together?

Combining the two oils could create a balance of flavors and nutritional benefits, Goyal says. But keep a few things in mind, such as:

  • By mixing oils, you need to manage your total calorie intake effectively. Both ghee and olive oil are high in calories, so portion control is crucial for weight loss.
  • Make sure you still eat a balanced diet that includes a variety of foods from different food groups. The addition of blended oils should complement your overall diet and not replace other essential nutrients.
  • Take into account the amount you use. You can use a mixture of both oils in cooking or as a salad dressing, but keep an eye on the total amount to avoid excessive calorie intake.

How much is too much?

Moderation is key. Whether you choose desi ghee or olive oil, they are both fats and one gram of each provides 9 kcal. Consuming these sources of fat carefully is therefore crucial to avoid excessive calorie consumption. “The amount of desi ghee oil you can consume depends on the calories you need, depending on your age. Gender and physical activity also make a difference. But generally 2-3 teaspoons is fine as hidden sources also make you fat,” says Goyal.

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